12-Heartbeat Newsletter FEBRUARY 2006

8/12/2019 12-Heartbeat Newsletter FEBRUARY 2006

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Step into Life, KeysboroughPhone: (03) 8502 8775Mobile: 0423 852 262Email: [email protected]: www.stepintolife.com.au

TrainingAwards

Goal setting is a key elementto gaining fitness, weight loss

and improved health benefits.At all Step into Life sessionswe add training points to yourtraining club tally (you can seeyour total on your fortnightlyperformance report).

Points gained are a measureof your commitment to yourtraining.

MembersBirthdays

Happy Birthday!!

2nd Lorraine OShea

4th Jon Horsburgh

9th Renee Tipker

11th Adam Fabris

17th Matthew Edwards

19th Donna Marshall

WelcomeNewMembers

Roslyn Grassham

Caroline Hinton-Adams

Robert Jacobson

Kelly Lofthouse

Jessica Guest

Diedre Nurhadi

Members Profile

Awards achieved in

January:

50 pointsDonna MarshallKate RichardsonMeg HorsburghRenee TipkerLorraine Fabris

200 pointsMelissa PearsonJenn McCartney

Narell PotterPaul HendersonSharon Henderson500 points

1000 points

1500 points

CONGRATULATIONS!!

Wear your T-shirt with pride!

Where were you born?

Hornsby, Sydney

What is your current profession?

I currently work part time at the Springvale

Toy Library and have 2 small children whoare 4 and 6 years old.

What sports have you been involved

with during your life/best

achievement?

Netball and swimming.

What is your favourite naughty treat

when your instructors are'nt looking?

a couple of glasses of wine and chocolate.

What primary and secondary schools

did you attend?

West Pennant Hills PS , Pennant Hills High

Interests and Hobbies

Sewing,(patchwork and quilting), readingand of course looking after my 2 girls, Claire

and Leah.

School

What results have you seen since you

started with Step into Life?

Combined with doing 'Weight Watchers' I

have lost over 20kg in 7 months.Also I can

now run a little bit. I have never run before

in my life so this is a very big achievement

for me.

CAROLYN SCHRIER


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Health and Fitness ArticleDEHYDRATION- A major cause of decreased performance!

The importance of proper hydration levels for health and fitness performance cannot be overlooked. Improved hydrationhabits have been shown to be effective in aiding in weight loss, body fat loss, as well as in your ability to withstand highintensity of cardiovascular exercise.

Dehydration is the excessive loss of water from the body, as from illness or fluid deprivation. Any person who exerciseson a regular basis is susceptible to the effects of even mild fluid loss. The value of the body's most important nutrient,water, cannot be underestimated.

Exercise produces body heat, and too much body heat reduces exercise capacity. As the core body temperature rises,blood flow to the skin increases, and the body attempts to cool itself by sweating. During intense exercise, the bodytemperature rises as high as 39 degrees Celsius. When you start exercising, as much as two percent of the body wateris lost. Although this amount is considered a "normal" range for humans, it is certainly not an optimum level forperformance.

Dehydration can cause any or all of the following:

Increased heart rate (beats per minute) Increased lactate acid in muscles Increased body temperature Decreased strength Any of the following medical conditions: heat cramping, heat exhaustion & heat stroke

The best way to avoid fluid loss is often the simplest: drink plenty of fluids. Water is sufficient to replenish the fluids thatare lost during exercise. However, water cannot replace the minerals that are lost during exercise-induced sweating.Sweating releases potassium, sodium and calcium, which are vital for survival. These minerals, also known aselectrolytes, are not found in water. It is therefore may be advisable to consume a supplement, which contains theseadded minerals.

Caffeinated drinks should typically be avoided before and during exercise. Caffeinated products increase urine output,which raises the amount of fluid loss. This fluid loss is exactly what we are trying to avoid. Many people drink caffeinateddrinks before exercise to obtain extra energy. A suggestion to those who need the extra energy avoid the caffeineand take a vitamin B tablet instead. The vitamin B tablet will give the extra energy desired, without the increased fluidloss.

Another product to avoid, especially in relation to hydration, is alcohol. Alcohol, like caffeine, increases urine output,which increases fluid loss. Although most people will not consume alcohol just before exercising, it should be noted thata few drinks the night before a morning workout could have a large negative effect on hydration levels. If youre planningon exercising the morning after consuming alcohol, drink plenty of fluids, including those necessary electrolytes.

It is vital to monitor the body and to continually take in fluids. By the time thirst sets in, the body has already lost at leasttwo percent of its fluid, and dehydration occurs.

By Mark Kovacs, M.Ed, CSCS, USATF II (Sprints) Editor of High Performance Training


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Photos Of the Month

Healthy RecipeMETHODPod the broad beans and chop the choysum into five cm lengths. You caninclude the leaves ifyou want to. Cut the tuna steak into oneinch cubes, and finely chop the chilli. It'sup to you whetheryou use the seeds or not, depending onhow much you like chilli.

Heat a small amount of oil in a wok orfrying pan, or spray it lightly with canola

oil. When smokebegins to rise from it, throw in thebeans, choy sum, garlic and chilli at thesame time and stir-fry for two minutes orso. Keep stirring or the chilli and garlicmay burn.

If using the tuna, throw in to the pan andstir-fry well until the fish turns from pinkto white nearly all the way through though it should still stay a little pink onthe inside.

Pour over a generous amount of darksoy sauce and stir-fry for another minuteor so

Events!

Fitness EvaluationSUNDAY, February 26

thStep into Life Keysborough

12:30pm til 2:00pmLocation: Same place as sessionsLate lunch/coffee at Fasta Pasta straight after (optional)

Run for the KidsFrom Docklands to Royal Childrens HospitalRaise funds for the Good Friday AppealSunday April 914.7 km 8.40 am start4.5 km 9.20 am startEntries close March 31

1st

Year AnniversaryStep into Life, Keysborough details coming soon

Asian-style stir-fry with freshfishServing size: Serves 2Cooking time: Less than 30 minutes

INGREDIENTSFresh broad beans (shelled fromaround twenty pods)

One bunch choy sum (Chinesebroccoli)Garlic to tasteOne red chilliSoy sauce (salt-reduced bypreference)One fresh tuna steak, about one inchthickPeanut oil, or canola spray

NAVY SEALS BOOTCAMP

THEY GOT WET

AND THEY GOT DIRTY

WE HAVE A BALL AT TRAINING

6AM IS THE TIME TO LIFT WEIGHTS!


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Step into Life Kids is

dedicated to the provision ofgroup personal training to

children in a fun, educational,

supportive and confidence

building environment.

Step into Life Kids will help

children develop an

enthusiasm for physical

activity, improve health and

fitness, build self-esteem,confidence and most of all

create lasting fitness habits.

Merchandise Corner

Register your interest nowfor Term 1 2006.Spaces are limited

Protect yourself from the Summer Sun!!

Cap $20 Visor $11


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General NewsNew locationsQLD NSWBroadbeach, Bulimba, New Farm Blacktown, Blakehurst, Bronte, DrummoyneWA Parramatta, Rushcutters BayIluka, Subiaco, Willetton SAVIC Golden Grove, Morphett Vale, ModburyMurrumbeena, Templestowe, Thornbury, Werribee

START EARNING THOSE REFERAL GIFTS!!

Health & Fitness Article

Food industry is scrambling to meet the demands of busy consumers who are demanding quick,healthy options. There is a boom in convenience foods at supermarkets, take-aways and servicestations. But convenience and other trends could come at a price.

Bars become a mealBreakfast and snack bars are the big growth area in convenience foods. They offer fast nutrition for time-poorconsumers, even on the way to and from the gym.

Positives: There are a wide range of low-fat, fruit-based snack bars which are much better choices than thethree C's - cookies, cakes and chocolate.

Pitfalls: Although many bars are low in fat, they often contain large amounts of sugar. Some are one thirdto half sugar, and this means you won't save too many calories. And a warning to fitnessenthusiasts -- swapping processed energy and protein bars for fresh fruit means you'll miss out on

a bundle of health promoting antioxidants.

Meals become drinksIf you haven't got time to eat, why not drink your nutrition. Juice and smoothie bars are capitalising on our busylives, providing liquid meals in a flash. Cafs and coffee bars have an added hook by providing a caffeine fixalternative for ex- and would-be smokers.

Positives: Vegetable juices offer a relatively low-calorie nutrient boost, packed with vitamins andantioxidants. Adding a banana and strawberries to a skimmed milk smoothie can top up your dailyfruit serves.

Pitfalls: Fruit juice and dairy drinks can pack a lot of calories that slide down too easily. They enjoy ahealthy image but are not so healthy for our waist lines. Serve sizes, some as large as 800millilitres can provide more calories than the meal you would have eaten. Go easy on these.

Matt O'Neill - MSc Nut&Diet , BS Sc, Dietitian


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Member Benefits

320-326 Cheltenham Road, Keysboroughwww.cellarbrations.com.au

Present the above cutout when you spend over$50 then receive for 10% off. Join the Wise BuyClub for free & be rewarded for your purchases

BUDGET BUYSCraig & Michelle Wachter

Where: 17 Buckley Street, Noble Park

Phone: 9547 6712

Discount: Present membership card for 10% off*

Specials: Great deals on bulks of food, sweets,drinks and more. (discount excludes milk)

Discount: Present membership card for 15% off(Not valid on public holidays or on other promotions)

Pasta is low in fat, low in kilojoules & a goodsouce of fibre.

We use 100% durum wheat pasta because it issuperior quality pasta & it has a lower G.I for aslow releae of carbohydrate into the body for

longer lasting energy.

WAVERLY

GARDENS

VILLAGE

CINEMAS

Waverly Gardens Shopping Centre

Phone: 9558 4866

Website: www.villagecinemas.com.au

Purchase $4.90 movie tickets*

*does not apply to movie specials

Shop L02, 250 Dandenong Plaza

Phone: 9793 9366

Members recieve 10% off Footwear

Specialise in getting the correct fit for YOUR feet

using the latest technology with greatservice!

SHE COMES TO YOU!

Call Donna on

0427 978 860

Members recieve 50% off your first consultation

& 10% off consultations thereafter.A fantastic professional mobile massage service

that comes to you! Group Sessions Available

BE HEALTHY,

HEALTHY FOODS

Where: Shop 13, 236

Lonsdale Street, Dandenong

Arcade

Phone: 9792 1693

Get expert nutritional advice from Steve Ankers

and he already gives 20% off the RRP of Body

Building Suppliments.

Members get 20% off all the other Suppliments

NOBLE MENS

HAIRDRESSING

1b Frank Street,

Noble Park

Phone: 9562 4771

Come in for a friendly service & great haircut.

Members recieve 15% off haircuit.Specials: Do colour tips & ladies haircuts too

Sells isotonic formulas for nutrients that are

obsorbed quicker than tablets into the

bloodstream. Also sells other products.

Where: Sells to you Phone: 0417 524 464

Members receive 10% off

DANDY LIGHTS

STEP INTO LIFEKEYSBOROUGH

FEBRUARY 2006 DISCOUNT

LOCAL DISCOUNTSPresent your membership keyring at any

of these locations

South EasternChiropractic Centre

292 Corrigan RoadKeysborough 3173

Ph 9798 1402Dr. Jose Guterres

For Members:Complimentary initial

consultation valued at $65$30 off a pair of custom

made spinal pelvic

stabiliser orthotics.

129 Lonsdale Street9794 7051

Come & see Peter tofind the

gift / tool forenlightenment.

Members receive10% off

On site service & repair24 hr. Mechanical

Breakdown service, forexisting customers

Major & Minor repairsQuality Parts

All Work Guaranteed

John Matzka

9547 2342

0412 344 532


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Februar


VIC

BallaratBendigoBalwyn NorthBentleighBurwood EastCamberwellCarltonCaulfieldChelseaCheltenhamCranbourneCroydonDoncasterEssendonElthamElwoodFerntree GullyFrankstonGreensboroughHamptonHawthornHoppers CrossingIvanhoeKewKeysboroughMalvernMoonee PondsMorningtonMt WaverleyMurrumbeena (New)Narre WarrenRowvilleTemplestowe (New)Thornbury (New)Wellington (Sale)Werribee (New)Wheelers HillWilliamstown

QLDBroadbeach Waters (New)Bulimba (New)ChermsideNew Farm (New)Runaway BayWilston

WAHillarysIlluka (New)Subiaco (New)Willetton (New)

ACTDeakinGungahlinANU

NTCasuarina

Franchise Directory

Directors Desk Cont.

From Page 1..

The best type of fitness test is onethat compares a base line of yourresults against the same test datasome time later. The Step into Life

Fitness test has been designed to dojust that allowing 6 to 8 weeksbetween each test. This allows atraining effect to take place beforethe next test.

The test will include endurance;speed; upper body strength andendurance; abdominal strength andendurance and leg strength andendurance. Most importantly the testis fun. Working in pairs, you willmotivate your fellow clients towardsimproving their test results. The

philosophy of every Step into Lifeclient training at their own pace hasbeen maintained in the new fitnesstest. The test will be offered at twodifferent time slots outside of regulartraining sessions hence providingevery opportunity for clients toattend.

Clients will be provided with a newFitness test report, which willcompare your last 6 test results andyour personal best within each test.

The Fitness test will provide a greatopportunity for you to see theimprovements in your fitness levelsand for your trainer to see whatchanges are required in your trainingand adjust your training to the

appropriate sessions and focus.

I know you will enjoy the new fitnesstest and we look forward to yourfeedback.

Larry CohenDirector

NSWAvalonBalmoralBatemans BayBlacktown (New)Blakehurst (New)Bronte (New)Chipping NortonCronulla (Sept 06)Drummoyne (New)Glenmore ParkLeonayManly

Parramatta (New)PenrithRose BayRushcutters Bay(New)Sans Souci

SACampbelltownBlackwoodGolden Grove (New)MagillMorphett Vale (New)Mt GambierModbury (New)Port LincolnProspectWest Lakes


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TIMETABLEMonday

6 am

Toning

6 pm

Cardio

7:15 pm

Cardio

Tuesday6 pm

Toning

7:15 pm

Toning

Wednesday6 am

Cardio

6:30 pm

Kick Boxing

Thursday6pm

Toning

7:15 pm

Toning

Friday6am

Cardio

Saturday9 am

Toning

Sunday

12:30pm

26th

FebFitnessEvaluation

If temperature is 30 degrees or over at the session time then 6pm sessions will move up to do the 7:15pm session

Training Sessions suitable for all ages and fitness levels

Cardio A fun and motivational session that improves overall health, heart and lung Fitness.

Toning Improves muscular strength and endurance, body tone and shape and postural stability.

Kick boxing Self defence moves to combine a cardio and toning workout in one.

Fit ball Excellent for core stability providing effective muscular strength and endurance, body tone and shape.

Stretch n Flex Enhances flexibility through yoga-based activities for balanced health

Rubberised Resistance Great all-over body workout using Rubberised Resistance Bands

Boot Camp A tough army style, test your limits workout session dates from your trainer.

TONING SESSIONSWeek

Commencing 13thFeb 20thFeb 27thFeb 6thMar 13thMar 20thMar

Mondays6am

Fit Ball WeightsResistance

BandFit Ball Weights

ResistanceBand

Tuesdays6pm & 7:15pm



ResistanceBand

Thursdays6pm & 7:15pm

ResistanceBand



Saturdays

9am Weights

Resistance

Band Fit Ball Weights

Resistance

Band Fit Ball

12-Heartbeat Newsletter FEBRUARY 2006

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